Each week, you'll log into the Clubhouse and review your personal page. Here you will access a fresh, full body exercise routine consisting of 8 exercises to keep you strong and toned throughout your pregnancy. Audio/video demonstrations and written instructions for each exercise will offer you clear directions so you can safely perform each exercise.

Your personal Workout Recipe card will offer you guidelines including frequency, intensity and duration for both your cardiovascular and strength training workout based on your current fitness level and trimester. 

Sample Pregnancy Workout Recipe Card

Sample Exercise Demonstrations and Instructions
Your workout will include 8 different exercises each week.

Click Image To View Video

Standing Outer Thigh Trigger (Outer Thigh, Front Thigh, Hips, Abdomen) 2lb to 5lb ankle weights on each leg. Hold chair for balance. Slightly bend knees. Stand tall with shoulders back, abdomen tight, chest high. Rotate the toes of your right foot inward (pigeon toes). Lift the right leg up to the side and slightly forward, being careful not to lean your body forward. Return to start without resting right foot on the floor and smoothly pull your right knee to your chest. Straighten leg down to start without letting foot touch the floor, and smoothly repeat from start. 15 each side.

 

Lat Pull Down (Mid And Upper Back, Shoulders, Biceps)  Stand feet apart hip width, knees bent, back straight. Hold band up overhead with palms forward. Bend elbows as you pull band apart and down, until the band is near your chest, keeping arms slightly bent and wrists straight. Slowly return to start. Repeat 15 times.

Please check out the Pregnancy Fitness Visitor Center for more information about this program.

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